Monday, 9-16-13
For time:
60 Goblet Squats
50 Burpee Ball Slams
40 WallBalls
30 Pull-ups
200m Sprint
10 Bar Muscle Ups
Burpee Ball Slam
Extra Credit
Krypto’s Killer Core:
4 Rounds
25 Situps
25 V-Sits
25 L Crunch
25 R Crunch
For time:
60 Goblet Squats
50 Burpee Ball Slams
40 WallBalls
30 Pull-ups
200m Sprint
10 Bar Muscle Ups
Burpee Ball Slam
Extra Credit
Krypto’s Killer Core:
4 Rounds
25 Situps
25 V-Sits
25 L Crunch
25 R Crunch
W.O.D. – 5 rounds for time: 5 Manmakers 400 m Run Lets talk more nutrition!!! First and foremost, you must eat five meals a day. By planning ahead, scheduling your 5 meals (3 meals and 2 snacks) will make your day more structured and ensure that you are able to stay in the Zone by feeding your lean…
“CrossFit Total” Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep
We are open for the 5pm class only!!!! MORNING CLASSES ARE CANCELLED. STAY TUNED FOR PM CLASSES. Strength: Every 1:30 for 15 min (10 sets) Snatch Grip Deadlift + Snatch High Pull + 2 Power Snatch + Sq. Snatch *start light around 50% of weakest lift and build or work technique* For…
Strength/Skill – Clean Complex- 2 Hang Clean Pulls + 1 Hang Clean x 5 WOD: @0:00-21-15-9 Wall Ball Pull Ups @:10:00 21-15-9 Wall Ball Box jumps @20:00 21-15-9 Wall ball Burpees @30:00 21-15-9 Wall ball Row Calories
Important Membership Change Inforamtion Strength/Skill – Weighted Dips Three rounds for time: 30 Hang powercleans 95/65 30 Deficit push-ups *Push-ups are to be completed between a pair of 25/15# plates.
with a partner – both partners run Bert For time: 50 burpees 400-m run 100 push-ups 400-m run 150 walking lunges 400-m run 200 squats 400-m run 150 walking lunges 400-m run 100 push-ups 400-m run 50 burpees